Jonathan Leung, Mohammed Habib, Saif Aziz, Ayushi Jain, Megan Li, Maham Malik, Simrat Dhillon

AN INVESTIGATION LOOKING AT THE STAPLE DIETS OF VARIOUS NATIONS AND

HOW TO DEAL WITH THE WORLDWIDE PROBLEM OF MALNUTRITION

PURPOSE

1. To research the roles of essential nutrients/vitamins in the human body

2. To investigate the nutritional composition of the staple diets of various nations

3. To use this information in relation to address the problem of malnutrition in less developed countries

THE NATIONS

Countries Reason for Choice

Japan It is one of the nations with the highest average life expectancy.

Canada We are able to relate the investigation to our own diets.

India It is a nation with a fairly average life expectancy as compared to other nations.

Nigeria It is a nation with a very low life expectancy as compared to other nations.

NUTRIENTS

Analysis of the staple diets of each nation will require some basic knowledge of nutrients and their roles in the human body

• Protein

• Carbohydrates

• Vitamins

• Fats

• Minerals

PROTEINRole in Body

• Vital for cell division, which is necessary for the growth and repair of your muscles, bones, skin, tendons, ligaments, hair, eyes and other tissues

• Builds the enzymes and hormones that humans need for their metabolism (digestion, respiration etc.)

• Creates antibodies needed to fight diseases and infections

• If there is lack of carbohydrates or fats, protein is used for energy.

Description

• Protein is built by many amino acids. Essential amino acids come from foods; nonessential amino acids are produced by your body.

• Animal sources contain all essential amino acids (dairy products, meat etc.).

• Legumes (e.g. beans, peas and peanuts) lack some essential amino acids. There must also be an intake of grains, seeds and nuts, and vegetables to get complete protein.

• Only 10%-15% your total calories should come from proteins. High-protein diets can be dangerous for the body.

CARBOHYDRATESRole in Body

• Supply energy to the body (starch, sugars, dietary fibres are carbohydrates)

• Adequate intake of carbohydrates help prevent body fat accumulation.

• Starch and sugars provide readily accessible fuel for exercise or any physical activity.

• Dietary fibre helps keep the bowel functioning properly.

Description

• Carbohydrates contain glucose, which is absorbed into the bloodstream. Glucose is the only form of energy the brain can use.

• High fibre carbohydrates are healthy. These can be found in breads, cereals, pasta, rice, barley and other grains, potatoes, dried peas, lentils, legumes, fruit and vegetables.

• These foods provide energy for many hours. They help to prevent obesity, type 2 diabetes, heart disease and stroke as opposed to low fibre carbs (e.g. white bread).

• 50%-55% of your total calories intake should come from carbohydrates.

FATSRole in Body

• Fats provide energy the body needs.

• Unsaturated fats (healthy fats) keep the cell membrane stay healthy and strong. Cells are important; they create hormones, use vitamins, etc.

• Fats cushion organs and internal structures. They produce myelin, which insures nerve impulses are working properly.

• Unsaturated fat is needed for metabolism.

Description

• Unsaturated fats are healthy because they are liquid at room temperature, therefore, they can flow in the blood stream. Saturated fats are solid at room temperature, therefore, they clot arteries and contribute to high cholesterol.

• Fats are made up of many fatty acids. Most are nonessential, meaning your body already produces them. Essential fats that need to be obtained through food are linoleic and linolenic.

• Healthy fats are found in fish, nuts, and seeds.

• 30%-40% of your total calories intake should come from fat.

VITAMINSVitamin DescriptionVitamin A • Maintains bones, teeth, mucus membranes, soft tissues, skin

• Found in milk, eggs, butter, cheese, liver

Vitamin B1 (Thiamine )

• Helps convert carbohydrates into energy• Necessary for normal functioning of, heart, muscle tissues, digestive system, nerve cells•Found in pork, liver, peas, cereals, whole grains.

Vitamin B2(Riboflavin )

•Maintains healthy skin, eyes, nerve cells •Essential for normal functioning of the immune system, production of red blood cells•Found in fish, pasta, whole grains, meats, breads

Vitamin B3 (Niacin)

•Converts food into energy•Essential for normal functioning of the brain, maintaining normal skin•Helps digest food•Lowers cholesterol and triglyceride levels•Found in liver, nuts, meat, asparagus, milk, fish

Vitamin B6 •Produces protein and converts it into energy•Essential for normal functioning of the brain and production of red blood cells•Keeps blood sugar normal•Found in meat, bananas, potatoes, nuts, green beans

Vitamin B12 •Important for production of red blood cells, DNA maintenance of the central nervous system.•Helps to convert carbohydrates into energy•Create amino acids, nonessential proteins•Found in eggs, liver, dairy products

Vitamin B5(Pantothenic acid)

•Helps break down carbohydrates, fats, proteins•Found in fish, milk, mushrooms, yogurt, chicken

Vitamin C •Essential for strong teeth, bones, skin and proper functioning of the immune system•Helps the body to absorb Iron, synthesis of collagen (needed in tendons, ligaments, bone, blood vessels)•Found in guava, kiwi fruit, orange, grapefruit, strawberries

Vitamin D •Helps to absorb calcium, maintain proper levels of calcium and phosphorus•Found in milk, soy drinks, margarine

Vitamin E •Provides some protection against damage cells that can lead to heart disease or cancer•Helps to form muscles, blood cells, nerve, lung tissue •Found in nuts, whole grains, vegetable oils, sunflower seeds, spinach

Vitamin K •Prevents clotting of the blood•Essential for healthy bones and tissues, the conversion of glucose into glycogen•Found in egg yolks, liver, spinach, green beans, broccoli

Biotin •Essential for cell growth, producing fatty acids, and metabolizing fats, proteins, healthy hair and skin, nerve tissue, sweat glands, bone marrow•Found in tomatoes, carrots, almonds, onions, eggs

Folic acid •Essential for pregnant women; prevents birth defects in babies•Helps produce red blood cells and DNA•Found in fruits, dark green leafy vegetables, liver, peas, dried beans

MINERALSMineral DescriptionCalcium Integral role in bone development, nerve function, smooth muscle functioning

Iron Needed in production of haemoglobin, an oxygen transporter. Increases resistance to infection, helps healing process

Magnesium Works with Calcium to maintain healthy bones, absorbs nutrients, releases energy

Phosphorous Regulates protein activity, releases energy

Potassium Regulates nerves, blood pressure, heartbeat, contributes to correct cell functioning

Selenium Fertility, growth, healthy skin/hair, thyroid action

Sodium Works with potassium and chloride to regulate body’s fluid balance, needed for nerve and muscle activity

Zinc Needed for growth and development, healthy fetal development in pregnant mothers, helps maintain healthy reproductive system/strong immune system

Addressing InternationalismThis project is of an international nature:oDifferences in culture and customs must be

taken into account, as well as extraneous factors within a nation

o The findings of this project can be used to combat the persistent problem of malnutrition in developing countries, a major international problem

oDifferences in culture and customs must be taken into account, as well as extraneous factors within a nation

JAPAN

STATISTICSTotal population: 127,704,000Life expectancy: 82.12 yearsComparison to the world: 3rd Male: 78.8 years

Female: 85.62 years (2009 est.)

• Large consumer of soy products

JAPAN

Cereals (40-50%)

Meat, Fish, Milk, Eggs(10-20%)

Oils, Fats, Sugars(20-30%)

Other

Pie graph showing the proportions of each food group in the average Japanese diet (Source: Food and Agriculture Organization of the United Nations)

STAPLE FOODS

Short-grain Rice Soybeans and Soy Products

Fish and Fish Products Millet

RICEShort-grain rice:• Eaten with every meal• Low in fat, high in carbohydrates• Source of protein, potassium,

Vitamins B and E

FISH

• Japan has highest per capita fish consumption: 71 kg per person per year

• High in protein• Nutritional quality similar to, if not higher than that

in meat and milk• Fish protein contains a better combination of

amino acids when compared to proteins found in cereals

• A source of vitamins A, D and B• Contributes to human fatty acid requirements,

which may help to reduce blood cholesterol

MILLET

• Japanese Barnyard Millet variety common in northeastern Japan, where soil and weather conditions prevent rice cultivation

• Also a common staple food in developing countries (Many African Nations)

• High in carbohydrates and a source of protein• Commonly used as bird-feed in North America

SOY BEAN• Contains Carbohydrates, fats and protein to

varying degrees• One of few common plant foods to contain

‘complete’ protein, providing all the essential amino acids in the concentrations needed for human health²

• Proteins provided by soybeans are comparable to those from meat, milk and eggs³

• Great source of iron and calcium• Ingredient for many Japanese delicacies

(edamame, miso soup, natto,)

NIGERIA

NIGERIA

Cereals (30-40%)

Meat, Fish, Milk, Eggs(30-40%)

Oils, Fats, Sugars(10-20%)

Fruits, Vegetables, Nuts(10-20%)

Other

Pie graph showing the proportions of each food group in the average Nigerian diet (Source: Food and Agriculture Organization of the United Nations)

STATISTICS• Life Expectancy at Birth: 46.94

years• Total population: 146 229 090• Males: 46.16 years• Females: 47.76 yearsComparison to the world: 212/224 (13th from the bottom)

STAPLE FOODS

Cassava Yams

Meats (Beef) Sorghum

YAMS Calories from yams consist of mostly carbohydrates (95%) and has very little fats (1%) and protein (4%). One cup of cooked yams has 158 calories, which translates into 662 kJ of energy, of which 151 calories is from carbohydrates. Yams have 37 g of carbohydrates and 5 g of dietary fibre, which accounts for 12% and 21% of daily intake respectively.

It has very little sugars – only 0.7 g, and has only 2.0 g of protein, accounting for 4% of daily recommended intake. Yams offer 0.2 g of fats, which is made of 0.1 g of polyunsaturated fat, 12.2 mg of omega-3 fatty acids, and 68.0 mg of omega-6 fatty acids.

Yams offer five vitamins and minerals in significant doses. In reference to vitamins, yams give 16.5 mg of vitamin C (27% of daily value), 0.3 mg of vitamin B6 (16%), 911 mg of potassium (26%), 0.5 mg of manganese (25%), and 0.2 mg of copper (10%).

CASSAVA The caloric content of cassava consists of mostly carbohydrates (95%) and has very little fats (1%) and protein (4%). One cup of raw cassava has 330 calories, which translates into 1382 kJ of energy, of which 317 calories is from carbohydrates. Cassava have 78.4 g of carbohydrates and 3.7 g of dietary fibre, which accounts for 26% and 15% of daily intake respectively.

It has little sugars – only 3.5 g, and has only 2.8 g of protein, accounting for 6% of daily recommended intake. Cassava offer 0.6 g of fats, which is made of 0.2 g of saturated fat, 0.2 g of monounsaturated fat, 0.1 g of polyunsaturated fat, 35.0 mg of omega-3 fatty acids, and 65.9 mg of omega-6 fatty acids.

Cassava offer 7 vitamins and minerals in significant doses. In reference to vitamins, yams give 42.4 mg of vitamin C (71% of daily value), 0.2 mg of thiamin(12%), 55.6 mcg of folate(14%), 43.3 mg of magnesium (11%), 558 mg of potassium (16%), 0.2 mg of copper (10%), and 0.8 mg of manganese (40%).

BEEFBeef consists of mostly fats(93%) and has little

protein(7%) and no carbohydrates(0%). One hundred grams of beef has 680 calories, which translates into 2847 kJ of energy, of which 634 calories is from fats. Beef has no carbohydrates or dietary fibre.

It has no sugars, but has 10.6 g of protein, accounting for 21% of daily recommended intake. Beef offer 70.3 g of fats, which is made of 28.5 g of saturated fat, 30.4 g of monounsaturated fat, 2.7 g of polyunsaturated fat, 1040 mg of omega-3 fatty acids, and 1620 mg of omega-6 fatty acids.

Beef offer 2 vitamins and minerals in significant doses. In reference to vitamins, beef gives 0.9 mcg of vitamin B12 (15% of daily value) and 0.2 mg of thiamin(12%).